Sunday WOD 12/15/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

10 Cal Assault Bike

100M Ski Erg

3 Rounds of:

20 DU’s

6 Strict Press

6 Push Jerks

Bear Crawl one way across the gym

Crab Crawl one way across the gym

6 Tabata Rounds

Childs Pose

Up Dog Down Dog

Spiderman Stretch

Mobility

30 Second Tabata

Pigeon Pose

Front Rack Stretch

Wrist Stretch

Ring Shoulder Distraction Stretch

Calf Stretch

Metcon (7 Rounds for reps)

7 ROUNDS OF: (42 total tabata rds- 20work/10rest)

Tabata 1: Jumping Jacks (Fingers touch overhead)

Tabata 2: Double Unders

Tabata 3: Abmat Situps

Tabata 4: Lying Knee to Elbow (Knee and Elbow touch)

Tabata 5: Push Press 95/65

Tabata 6: Push Jerks 95/65

Rotate through Tabatas 1 – 6 above, for 7 rounds. Workout is 21 minutes long. Keep track of reps for each round, reps should be approx between 100 – 150 reps each round.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Saturday WOD 12/14/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3rds

20 Double unders

10 Med ball cleans

10 Good morings

5 Pullup/Ring rows

5 Hang power snatch

Metcon

Metcon (Time)

10 minutes cap

20/15 AB Cals

20 Deadlifts 315/205

20/15 AB cals

20 Muscle ups

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 13)

Row calories

50/40/30/20/10

Rope Climb

5-4-3-2-1

Metcon (Time)

(Start at 25)

2 Rounds

15 Power Cleans 115/85

15 push ups

15 Push Jerks 115/85

15 push ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 12/13/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20/10 cal bike

3 rds

Ski erg 100m

20 Single unders

5 Ring rows/ 3 Strict pull ups

10 dislocates

5 Hang power snatch

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch

Teaching

Power snatch

Patient pull

Keep shins vertical

Clear shins keeping chest angel

Pull bar in to your hips

Shrug/High elbows/Fast elbows

Jump under bar

Keep chest up in catch

Punch hard and push up at the top

Weightlifting

6 MIN EMOM

Power Snatch (6×2)

Metcon

Metcon (Time)

18-15-12-9-6-3-6-9-12-15-18

Pull ups

Wall ball 20/14

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Friday WOD 12/13/2019


Outcast CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20/10 cal bike

3 rds

Ski erg 100m

20 Single unders

5 Ring rows/ 3 Strict pull ups

10 dislocates

5 Hang power snatch

Mobility

30 Seconds

Wall stretch

Couch stretch

Pigeon pose

Wrist stretch

Chest stretch

Calf stretch

Teaching

Power snatch

Patient pull

Keep shins vertical

Clear shins keeping chest angel

Pull bar in to your hips

Shrug/High elbows/Fast elbows

Jump under bar

Keep chest up in catch

Punch hard and push up at the top

Weightlifting

6 MIN EMOM

Power Snatch (6×2)

Metcon

Metcon (Time)

5 rope climbs

20 Power snatch 135/95

Run 200m

4 rope climbs

15 Power snatch

Run 200m

3 Rope climbs

10 Power snatch

Run 200m

2 Rope climbs

5 Power snatch

Run 200m

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 12/12/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

5 Shoulder press

7 Med ball clean and press

10 Kb swings

20 Double unders

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist stretch

Front rack stretch

Teaching

Push press

Create a good front rack

Weight in heels

Short dip drive knees out

Extend hips

Move head out of the way

Punch hard

Weightlifting

Push Press (5×2 IWES )

Get to about 75/80%

Metcon

In teams of 2

Switch every movement

Georgie (AMRAP – Rounds and Reps)

21 MIN AMRAP

Buy in

65 Situps

Then…

7 Burpees

11 Push ups

22 Kettle bell swings 55/35

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Thursday WOD 12/12/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 AB cals

5 Shoulder press

7 Med ball clean and press

10 Kb swings

20 Double unders

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon pose

Banded hip stretch

Wrist stretch

Front rack stretch

Teaching

Push press

Create a good front rack

Weight in heels

Short dip drive knees out

Extend hips

Move head out of the way

Punch hard

Weightlifting

Push Press (5×2 IWES )

Get to about 75/80%

Metcon

In teams of 2

Switch every movement

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

70 Cal row

70 Burpees

70 Walking lunges

70 Slam balls 20/15

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 12/11/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski erg 100m

AB 10/5

20 Single unders

5 Good mornings

10 lunges

10 KB swings

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Hamstring stretch

Banded hip stretch

Ankle stretch

Calf stretch

Teaching

Single leg KB deadlift

Hinge at hip

Stay balanced

Keep shoulder pulled back

Try to get leg horizontal with head

Weightlifting

Single leg KB DL (5×6)

Metcon

Metcon (10 Rounds for reps)

20 MIN EMOM

Odd- 15/10 cal bike

Even- 6 back rack lunges 50% of BS

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Wednesday WOD 12/11/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

Ski erg 100m

AB 10/5

20 Single unders

5 Good mornings

10 lunges

10 KB swings

Mobility

30 seconds

Wall stretch

Couch stretch

Pigeon Pose

Hamstring stretch

Banded hip stretch

Ankle stretch

Calf stretch

Teaching

Single leg KB deadlift

Hinge at hip

Stay balanced

Keep shoulder pulled back

Try to get leg horizontal with head

Weightlifting

Single leg KB DL (5×6)

Metcon

Metcon (10 Rounds for reps)

Every 2 min for 20 min

20 Push ups

15 Russian KB 70/55

10 Box jumps 24/20

5 Deadlift 275/185

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Tuesday WOD 12/10/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

10 Dislocates

30 Single unders

7 KB swings (American)

5 Goblet squats

3 Hollow rocks

3 V-ups

Mobility

30 seconds

KB Wall stretch

Couch stretch

Pigeon pose

Front rack stretch

Wrist stretch

Front rack stretch

OH foam roll stretch

Teaching

Front squat

Elbows high

Tight core

Controlled decent

Knees out

Hips through on way up

Weightlifting

Try to go heavier then last week

Front Squat (7×2 IWES 2 second pause )

Metcon

AMRAP Sit/HPS/MU (AMRAP – Rounds and Reps)

16 MIN AMRAP

24 sit ups

12 Hang power snatch 115/85

6 Muscle ups

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders

Tuesday WOD 12/10/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

3 rds

10/5 cal AB

10 Dislocates

30 Single unders

7 KB swings (American)

5 Goblet squats

3 Hollow rocks

3 V-ups

Mobility

30 seconds

KB Wall stretch

Couch stretch

Pigeon pose

Front rack stretch

Wrist stretch

Front rack stretch

OH foam roll stretch

Teaching

Front squat

Elbows high

Tight core

Controlled decent

Knees out

Hips through on way up

Weightlifting

Try to go heavier then last week

Front Squat (7×2 IWES 2 second pause )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

2-4-6-8-10…..

Front squat 115/85

Toes to bar

Cool down

Assault Bike or AirDyne – 5 minutes

FR- Low back /quads

LB- shoulders